If you train hard in the off-season, says Tampa Bay's Evan Longoria, you'll be prepared to bounce back from injury and succeed

AFTER HAMMERING A GAME-WINNING, line-drive home run inside the left-field foul pole of Florida’s Tropicana Field on Wednesday night, Rays’ third baseman Evan Longoria not only capped off the biggest night of his young career, but also put the finishing touches on what may have been the wildest night in baseball’s history. Longoria’s clutch shot in the bottom of the 12th—his second of the night—completed the Rays' eight-run comeback against the Yankees, propelling the scrappy team from Tampa Bay to the MLB postseason. And it happened only minutes after the rival Red Sox coughed up their own game—and a nine game lead in the playoff standings—almost a thousand miles north in Baltimore. On the final night of the 2011 baseball season, one filled with more twists, turns, thrills, and chokes than America’s favorite pastime has likely ever seen in a 24-hour period, Longoria’s heroic feat shone brightest—and justified all of the sweat and sacrifice it took to get there.

Longoria, after all, has seen the DL enough times to know one thing for certain: "You can't prevent every injury," he says. Indeed, the 25-year-old All-Star began this season with a strained left oblique that occurred during his second game in early April. But Longoria was confident that he'd come back strong, and quickly. That's because he'd spent much of his off-season preparing—not just for baseball, but for anything. He wanted to be powerful and resilient. And if Longoria’s historic homer in game 162 is any indication of his approach, it’s one that every athlete (at every level) should take.

Build strength first, then skillsLongoria ignores bats, balls, and gloves during the off-season. "The only thing on my mind is preparing my body for baseball," he says. The distinction is important: Sports-related skills might be more fun to work on, but if your body isn't strong and agile, skills training could lead to injuries. That's why Longoria hits the gym from November through February. Before tackling a new sport, it's ideal to have a window of four to six weeks so you can prepare your body.

Train for every challengeLongoria has a complex gym regimen that he uses to build core strength, flexibility, and explosive speed. That means running in short bursts; doing single-leg exercises (to prevent his dominant leg from overcompensating); and using resistance bands at different angles so his muscles are primed for a wide range of motion. And Longoria pays careful attention to the parts of his workouts he likes the least; that way, he doesn't let himself cheat by doing less of them.

Stay on your feet, not in your seatEveryone has to be strapped into a seat at some point. Longoria is often stuck on buses and planes, and you're plopped in an office chair for hours. "The travel and everything else takes a toll on your body, especially your legs," says Longoria. So he stays as active as he can in these situations—by stretching, walking, or even doing some lunges or squats. Whether you're at your desk or stuck on a long flight, remember that any sort of movement helps.

Defend against wear and tearYes, some of Longoria's best moments have come at bat. But he spends most of every game in the typical third-baseman stance: squatting, bent at the waist, tensed, glove ready. "You have to be literally on your toes at all times," he says. "With the number of pitches thrown and the number of games played, it's tough." When you train, don't do it to prepare for the glory shot—the big swing or the leaping touchdown. Prep your body for the moves that grind it down.